If you’re left with only twenty minutes to train and no equipment to do it with?

Instead of shrugging and calling it a loss, give one of these metabolic boosting HIIT style sessions a go, and set yourself for year long results, no matter what life throws your way…

Method OneThe Bodyweight Tabata Protocol:

The tabata protocol was created by Japanese scientist Dr. Izumi Tabata, and it involves 20 seconds of hard exercise, followed by a 10 second rest, repeated 4 times.

His experiments indicated that this simple, 4 minute session can improve both aerobic and anaerobic fitness and ramp up your metabolic rate.

Now obviously you can do as little as one if you only have four minutes to spare, but for a really effective conditioning session, anywhere up to four rounds through (so still only sixteen minutes) will leave you feeling like you’ve really made progress in your fitness endeavours (and you will have).

Here’s how to do it:

Push Ups: 20 Seconds

Rest: 10 seconds

Bodyweight Squat: 20 Seconds

Rest: 10 seconds

Repeat 3 more rounds of each (8 sets of 20 seconds total)

Rest 1-2 minutes

Plank: 20 Seconds

Rest: 10 seconds

Wall Sit: 20 Seconds

Rest: 10 seconds

Repeat 3 more rounds of each (8 sets of 20 seconds total)

Rest 1-2 minutes

Mountain Climbers: 20 seconds

Rest: 10 seconds

V-Sit: 20 Seconds

Rest: 10 seconds

Repeat 3 more rounds of each (8 sets of 20 seconds total)

Rest 1-2 minutes

Squat Jumps: 20 seconds

Rest: 10 seconds

Star Jumps: 20 Seconds

Rest: 10 seconds

Repeat 3 more rounds of each (8 sets of 20 seconds total)

If you make it through all four rounds?

You’ll probably be cursing having read this blog…

BUT, you’ll also have had an epic training session without having left your hotel room/house.

(And you’ll need a shower, so make sure you leave time for that!).

Method TwoThe Bodyweight EMOM:

‘EMOM’ stands for ‘every minute on the minute’.

The premise is simple- you have a selection of exercises. For the sake of this example we’ll say it’s 5 push ups, and 5 squats.

Start your stopwatch, and complete the 5 reps of each.

Once that’s complete, let’s say it took 20 seconds- you then have 40 seconds of rest until the next minute comes by. Repeat the two exercises, and let’s say it takes 25 seconds this time, leaving you with 35 seconds rest.

You’ll repeat the sequence for a set time (usually with less and less rest as you begin to fatigue).

So, for our bodyweight EMOM…

20 minute time limit- 10 Squat jumps, and 10 mountain climbers (every time your right knee goes forward, that counts as one rep.)

If you’re more advanced? You can increase the reps to 15 & 15.

If you need to decrease the intensity a little bit, you can squat without the jump, and perform your mountain climbers with your hands on a raised surface.

Method ThreeBodyweight Pyramids:

I won’t lie… these aren’t enjoyable.

BUT, they are highly effective.

And twenty minutes is only twenty minutes…

The premise of a pyramid is simple… First you start with reps low, and increase them set to set (ascending the pyramid). You then, at an agreed upon number of reps, begin to decrease the volume back down (descending the pyramid).

Let’s see how it works with your twenty minute bodyweight session:

Push Ups: 2 reps

Rest: 10 seconds

Squat jump: 2 reps

Rest: 10 seconds

Push Ups: 4 reps

Rest: 10 seconds

Squat jump: 4 reps

Rest: 10 seconds

Push Ups: 6 reps

Rest: 10 seconds

Squat jump: 6 reps

Rest: 10 seconds

etc until you’re at 10 and 10 reps. And then? Yep, you got it- then you’ll have to decrease the rep ranges all the way back down to two and two.

If you didn’t have to take longer than 10 seconds rest between the exercises (although there’s no shame if you did!), then you should have time to fit in another pyramid.

If you can, repeat the same set up, but with either
A: V-sits & Star Jumps, or
B. Burpees & Mountain Climbers (for more advanced only).

Should these workouts replace weight training all together?

As effective as these short and sharp HIIT sessions are- no, they shouldn’t be your only method of training.

And if you can get to the gym, but your time is super sparse? Check out this weight training session that takes only 25 minutes: 25 Minute Fat Burning Workout

I mean, if it’s between this and nothing? Of course go with these methods…

But, if you have the chance to do a form of real resistance training 2-3 times a week, the benefits to your health and wellness are hard to argue with (improved bone density, strength and decreased risk of numerous health concerns).

If you’re looking to add in some extra conditioning?

Then by all means, throw these sessions in 1-2 days per week atop your resistance training.

And then, if you feel like you really want to train? Then by all means, the above methods will work perfectly right before sun bathing and a nice cold beer… or protein shake… (but probably beer).

The truth is life will get in the way sometimes.

It’s easy (well, sort of) to stay committed to training when everything in your life falls into place.

But it’s the habits you can maintain when times are tough that will truly dictate your long term results.

So, if you can make it a habit to have a back up training plan if your gym plans don’t pan out?

Well that’s a huge step towards your goals, and a step I’d highly recommend you take.

(Although for real, make sure you account for shower time after these, I don’t want the blame for you rocking up to social or work events a sweaty mess!)

Finding the time to fit exercise and healthy eating into a busy lifestyle can be very challenging. Here at Luke Bremner Fitness we specialise in working with busy professionals and business owners, so we understand the importance of time efficient health and fitness solutions.

We designed our core programmes – the 12 Week Transformation and the 4 Week Jumpstart with that in mind. To help you, the busy professional look, feel and perform better without sacrificing the previous little time you have available.

We offer a complimentary consultation so you can find out more about these programmes and how we can help you achieve your goals.